Yummy Fitness

Healthy Recipes - Salmon Stir Fry

May 19th, 2008 . by Sean Bissell

Salmon Stir Fry

This is another great and healthy recipe that we think you’ll love. Granted this one is a bit more involved in preparation. It takes a bit of time to cut everything up and to measure it out. There’s also quite a bit of ingredients to take care of, but when it’s all done, it’s well worth it, believe us :)

Important: Before you watch the video you should take note that the nutritional information that Lindsey says in the video does NOT include the olive oil in the sauce. She added the olive oil and we forgot to update the nutritional information in the video. Just for your reference, you do not have to put in the olive oil, it will add approximately another 100-120 calories which mainly come from fat (good fat, but still fat) if you want to keep the calories and nutritional information the same as in the video, please leave out the olive oil (it will taste just about the same.) Otherwise, if you have some extra calories to burn, go for it! :)

Have fun, and enjoy!

• 1½ cups broccoli
• ¼ cup carrots
• ¼ cup celery
• ¼ cup mushrooms
• ¼ cup rice, brown cooked
• 2½ oz salmon, cooked
• ¼ cup scallions
• ¼ cup snow peas
• ¼ cup water chestnuts
• 2 tsp soy sauce
• ½ tsp oil (to coat the wok)

Spices / Flavoring:
• ¼ tsp black pepper
• ¼ tsp garlic powder

Cook the rice and set aside. Heat a large skillet or wok over medium heat and coat with the oil. Add the scallions, and cook for about 15 seconds and then add the julienned carrots, celery, water chestnuts, snow peas, broccoli florets, and the mushrooms. Stir fry until vegetables are crisp but tender. Combine the soy sauce, garlic powder, and ginger stirring until well mixed and pour into the skillet or wok. Cook over high heat, stirring frequently until sauce is slightly thickened. Next, add the salmon, stirring to coat well and serve with the rice.

Nutritional Information: (Without the olive oil in the sauce)
Calories: 330
Protein: 23.5
Carbs: 41

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Healthy Recipes - Salmon Lettuce Wrap

May 15th, 2008 . by Sean Bissell

It’s time again for another healthy recipe!

We’re trying to give you recipes that are quick, easy, healthy, and also are great for their balance of macronutrients (protein, carbohydrates, and fat.)

You want to try and keep your protein up, with your calories down, and still have a good balance of carbs and fat as well. It’s not always easy to find recipes like this, and that’s why we’re bringing them to you.

We hope you enjoy this healthy, quick, and tasty recipe that can be good for building lean muscle and fat loss. (Look for the nutritional information below.)

And watch as Lindsey shows you how to make this yummy meal in the video below. (She forgot the lemon juice, but that’s ok, we put it on after the video :) )

Have fun! 

Salmon Lettuce Wrap Ingredients:

  • ¼ cup cucumber
  • 1 tsp lemon juice
  • 1 cup lettuce, romaine
  • ¼ tsp dried dill
  • ¼ tsp oil, safflower
  • 3 oz salmon, cooked
  • ½ medium tomato
  • 3 Tbsp yogurt, low fat-plain
  • Spices / Flavoring:

  • ¼ tsp salt, light
  • ¼ tsp black pepper
  • ¼ tsp lemon herb seasoning
  • Side Dish:

  • 8 Tbsp applesauce, unsweetened


  • Set the applesauce and the lettuce aside. Chop the vegetables, and combine with the remaining ingredients. Scoop the mixture into the center of the lettuce leaves and wrap together, serve with applesauce on the side.

    Nutritional Information:

    Calories: 196
    Grams of Protein: 19
    Grams of Carbs: 10.5
    Grams of Fat: 8.6

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